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    Nighty Night Lavender Smoothie

    Do tired eyes have you fighting for your life by 3 p.m.? If you’re like 25%+ of Canadians, you’re not alone. Struggling with sleep is incredibly common and sleep issues are on the rise. It’s estimated that 1 in 3 of us aren’t getting enough sleep, with almost 50% of Canadians waking up groggy on the daily. 1

    Fortunately, there are ways you can support your sleep, like this delicious smoothie. Here’s how it helps:

    • Research shows that eating carbs 4 hours before sleep can help with falling asleep sooner. Carbs, found in bananas, can also increase sleep-good neurotransmitters like serotonin and tryptophan.2
    • Lavender, especially its scent, has a calming effect that can support sleep.
    • Blueberries help boost sleep by offering magnesium, a mineral that helps the body relax, decrease stress, and aids in longer, more fulfilling slumber.3


    • ½ a frozen banana
    • 1 cup frozen blueberries
    • 1 tsp chia seeds
    • 1 tsp dried culinary lavender
    • 1 tbsp melted coconut oil (room temp)
    • 1 cup preferred milk
    • 1 tbsp honey


    1. Blend all ingredients in a blender and pour into a glass.
    2. Enjoy!


    1. Stats Canada (2017). Accessed Sept 19, 2021 at:
    2. (2007, February 14). Carbs may help you fall asleep faster. WebMD. Retrieved October 18, 2022, from,in%20sleep%2C%20the%20study%20suggests.
    3. Using magnesium for better sleep. Sleep Foundation. (2022, July 6). Retrieved October 18, 2022, from,insomnia%2C%20sometimes%20even%20in%20combination.